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  6. Olive vs. Scallion

Olive vs. Scallion — In-Depth Nutrition Comparison

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The main differences between Olive and Scallion

  • Olive has more Iron, Copper, and Vitamin E , however, Scallion has more Vitamin K, Vitamin C, Folate, Potassium, and Vitamin B2.
  • Daily need coverage for Vitamin K from Scallion is 171% higher.
  • Scallion has 46 times less Sodium than Olive. Olive has 735mg of Sodium, while Scallion has 16mg.

Food types used in this article are Olives, ripe, canned (small-extra large) and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Olive vs Scallion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
4
:
6
Scallion
Scallion
Contains more Calcium +22.2%
Contains more Iron +123%
Contains more Copper +202.4%
Contains more Selenium +50%
Contains more Magnesium +400%
Contains more Phosphorus +1133.3%
Contains more Potassium +3350%
Contains less Sodium -97.8%
Contains more Zinc +77.3%
Contains more Manganese +700%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Calcium +22.2%
Contains more Iron +123%
Contains more Copper +202.4%
Contains more Selenium +50%
Contains more Magnesium +400%
Contains more Phosphorus +1133.3%
Contains more Potassium +3350%
Contains less Sodium -97.8%
Contains more Zinc +77.3%
Contains more Manganese +700%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
1
:
9
Scallion
Scallion
Contains more Vitamin E +200%
Contains more Vitamin A +147.4%
Contains more Vitamin C +1988.9%
Contains more Vitamin B1 +1733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1318.9%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +577.8%
Contains more Folate +∞%
Contains more Vitamin K +14685.7%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin E +200%
Contains more Vitamin A +147.4%
Contains more Vitamin C +1988.9%
Contains more Vitamin B1 +1733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1318.9%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +577.8%
Contains more Folate +∞%
Contains more Vitamin K +14685.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Scallion
Scallion
Contains more Fats +5521.1%
Contains more Other +175.3%
Contains more Protein +117.9%
Contains more Carbs +17.3%
Contains more Water +12.3%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Fats +5521.1%
Contains more Other +175.3%
Contains more Protein +117.9%
Contains more Carbs +17.3%
Contains more Water +12.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Scallion
Scallion
Contains more Monounsaturated Fat +29114.8%
Contains more Polyunsaturated fat +1131.1%
Contains less Saturated Fat -97.7%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +29114.8%
Contains more Polyunsaturated fat +1131.1%
Contains less Saturated Fat -97.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Scallion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Scallion Opinion
Net carbs 3.06g 4.74g Scallion
Protein 0.84g 1.83g Scallion
Fats 10.68g 0.19g Olive
Carbs 6.26g 7.34g Scallion
Calories 115kcal 32kcal Olive
Sugar 0g 2.33g Olive
Fiber 3.2g 2.6g Olive
Calcium 88mg 72mg Olive
Iron 3.3mg 1.48mg Olive
Magnesium 4mg 20mg Scallion
Phosphorus 3mg 37mg Scallion
Potassium 8mg 276mg Scallion
Sodium 735mg 16mg Scallion
Zinc 0.22mg 0.39mg Scallion
Copper 0.251mg 0.083mg Olive
Manganese 0.02mg 0.16mg Scallion
Selenium 0.9µg 0.6µg Olive
Vitamin A 403IU 997IU Scallion
Vitamin A RAE 20µg 50µg Scallion
Vitamin E 1.65mg 0.55mg Olive
Vitamin C 0.9mg 18.8mg Scallion
Vitamin B1 0.003mg 0.055mg Scallion
Vitamin B2 0mg 0.08mg Scallion
Vitamin B3 0.037mg 0.525mg Scallion
Vitamin B5 0.015mg 0.075mg Scallion
Vitamin B6 0.009mg 0.061mg Scallion
Folate 0µg 64µg Scallion
Vitamin K 1.4µg 207µg Scallion
Tryptophan 0.02mg Scallion
Threonine 0.026mg 0.072mg Scallion
Isoleucine 0.031mg 0.077mg Scallion
Leucine 0.05mg 0.109mg Scallion
Lysine 0.032mg 0.091mg Scallion
Methionine 0.012mg 0.02mg Scallion
Phenylalanine 0.029mg 0.059mg Scallion
Valine 0.038mg 0.081mg Scallion
Histidine 0.023mg 0.032mg Scallion
Saturated Fat 1.415g 0.032g Scallion
Monounsaturated Fat 7.888g 0.027g Olive
Polyunsaturated fat 0.911g 0.074g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Olive
63%
Scallion
Minerals Daily Need Coverage Score
35%
Olive
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 719mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 1.383g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 32)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $3.3)
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.33g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.